Oct 7, 2023
Legumes like lentils, chickpeas, and black beans are protein powerhouses, offering approximately 15 grams of protein per cooked cup. They're versatile, making them perfect for soups, stews, salads, and veggie burgers.
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Tofu: Tofu, made from soybeans, is incredibly adaptable in both savory and sweet dishes. A 4-ounce serving provides around 10 grams of protein, along with essential amino acids and minerals. Its versatility makes it a staple ingredient in vegan and vegetarian cooking.
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Tempeh, another soy-based product, is fermented and offers 21 grams of protein per 4-ounce serving. Its nutty flavor and firm texture make it an ideal meat substitute. Additionally, tempeh is rich in probiotics, enhancing its nutritional value.
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Quinoa is a grain that contains all nine essential amino acids, making it a complete protein source. With about 8 grams of protein per cooked cup, it's a superb option for salads, bowls, and sides. Its nutty taste and fluffy texture add depth to a variety of dishes.
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Almonds, peanuts, and cashews are rich in protein, healthy fats, and fiber. They provide approximately 6-8 grams of protein per ounce, making them excellent for snacking or adding to recipes. These nuts also offer a satisfying crunch and natural creaminess to dishes.
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Tiny but mighty, chia, flax, and hemp seeds offer 3-6 grams of protein and essential omega-3 fatty acids in just a few tablespoons. Enhance your diet with these nutritious seeds, adding both protein and delightful texture to diverse dishes.
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Seitan, also known as wheat gluten, is a dense protein source with approximately 25 grams of protein per 3.5-ounce serving. It's often used in plant-based meat alternatives and stir-fries, providing a hearty and meaty texture to vegan dishes.
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Edamame are young soybeans, typically steamed or boiled. They offer around 17 grams of protein per cooked cup and make for a satisfying and nutritious snack. Edamame's natural saltiness adds to their appeal, making them a tasty and protein-packed treat.
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Nutritional yeast is a cheesy-flavored seasoning that contains 8 grams of protein per 2 tablespoons. Sprinkle it on popcorn, pasta, or roasted vegetables for a savory boost, enhancing your dishes with a delicious, dairy-free umami flavor.
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Leafy greens like spinach may not be known for their protein content, but they still offer about 5 grams of protein per cooked cup. Incorporate them into your salads and smoothies for added nutrients, providing a fresh and wholesome way to boost your protein intake.
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